8 of the Best Ways to Increase Your Squat Lifts
Many of us suffer from having bad posture. Developing a bad posture can have long-lasting repercussions, and in the gym, the results of bad posture can be devastating. Few exercises demand proper form more than the squat. Let me tell you why you need to be doing squats and why you need to do them correctly. To increase squat lifts, we believe there are eight ways to help you at your next workout.
Squats are without a doubt one of the most critical lifts you can do at the gym. A squat is a compound multi-joint exercise that works for practically every muscle group in your body. That is what makes them such a fantastic and powerful lift. Whether you are looking to build muscle and gain strength or lose weight and get toned, squats will help you to achieve your goals faster.
The squat move seems simple but…
At its most basic level, you squat by bending your hip and knees while a bar with weights rests on your upper back and shoulders, lowering yourself towards the ground until your hips lie below your knees and then reverse the motion until you can lock your knees at the top position.
A proper squat will demand focus and concentration because you will be working more muscles and lifting heavier weights than with any other lift in your routine.
Squats require proper form above all other lifts or the risk of injury to the knees and back is too high. With correct form and a focused mindset, the benefits of doing squats far outweigh any possible risks.
Here are some benefits provided by the mighty squat
- Increased Strength: One single squat rep works so many different individual muscles in your legs, abdominals, back, and shoulders that it is one of the most time efficient ways to increase strength.
- Increased Muscle Mass: Since so many muscle groups in your lower body, core and upper body become active during a squat your testosterone levels will skyrocket after a squat set. Testosterone builds muscle, so the heavier your squats get, the more muscle you will build.
- Increased Explosiveness: Squats will help you generate force faster since your biggest muscle group, your quads, will become significantly stronger. Your power will go through the roof.
- Healthier Joints: Squats are multi-joint exercises, and so the many muscles around your knee and hip joints will strengthen significantly. This creates better support and protects against injury.
Squats are the king exercise and if you are not squatting, no matter what else you are doing, your workout routine will never be as efficient as you want it to.
Let us talk about the top 8 ways to increase squat lifts across your next workouts
- Footwear: Let us start with the basics. Before you step into the gym, you must get proper footwear. The wrong shoes will increase the risk of injury and make the squats unnecessarily harder on you. The investment will be well worth it.
- Use Belts: Abdominal belts will tighten and increase tension and pressure in your abdominals and add support to your lower back. The tighter your core is, the heavier the loads you will be able to lift.
- Mindset: The squat is a full body exercise, and it requires a lot of effort. One of the main reasons why so many people miss out on the benefits of squatting is because they are hard. And so you must get pumped, get aggressive. Psych yourself out. Mind over matter. I guarantee if you approach the squat with the right amount of intensity and an aggressive can-do mindset you will lift heavier every session.
- Proper Technique: Ok, so now you have the right gear and the correct mindset, the next thing you need to get down to squat more is proper technique. No other tip in this list will get closer to heavier squats than proper technique. Without the correct form, nothing else you do will matter. If your technique is weak and you start increasing the weight you are merely getting closer to catastrophic injury. The basic form consists of keeping your chest up and forward, your hips back and knees out. Most people will incorrectly squat straight down; proper form requires that your hips hinge back while the knees drive out which puts more emphasis on your quad muscles.
- Tighten Your Grip: You will need as tight a grip on the bar as you can manage. If your grip is loose then your arms, shoulders, and back will also be loose. The looser your upper body is during the lift the less tension you will have and the harder it will be to lift.
- Strengthen Your Core: Squats are a full body work out. If you think squats only train your legs you are completely off the mark. If your core is weak, then your form will suffer. You will need a strong core to tighten your torso, so you are better able to support heavier loads.
- Strengthen Hips: Weak hip muscles will cause you to fall forward once you reach the down position potentially setting you up for grave injury. Strengthen your hip with deadlifts and kettlebell swings.
- Recovery: As always no matter how hard you work and how pumped you get during your training if you are not recovering properly, then all your effort will be for nought. This means you need to get enough rest between sets and between workout sessions. Do not squat more than three times a week. Give your body enough time to recuperate and get stronger quicker.
So there you have it. Follow these simple tips, and you will be squatting more at your next workout but never forget that you can make it even easier by including a high-quality supplement to enhance your effort further.
Since squats are such a full body workout, nothing will benefit you more than a testosterone enhancer, and the best one on the market right now is CLINICALLY DOSED TEST BLACK TESTOSTERONE GEAR from the folks at MUSCLESPORT.
TESTBLACK‘s expertly designed formula is composed of painstakingly chosen and dosed ingredients that promote growth factors, protein synthesis, induce anabolic states, suppress estrogenic secretions and boost testosterone production.
By ensuring you keep up high blood testosterone levels, you will be guaranteeing that all the hard work you are putting in at the gym is directly translated into real gains. No effort will go to waste.
- Young, Warren B., Andrew Jenner, and Kerrin Griffiths. “Acute enhancement of power performance from heavy load squats.” The Journal of Strength & Conditioning Research 12.2 (1998): 82-84.
- McBride, Jeffrey M., et al. “The effect of heavy-vs. light-load jump squats on the development of strength, power, and speed.” The Journal of Strength & Conditioning Research 16.1 (2002): 75-82.
- Willson, John D., Mary Lloyd Ireland, and Irene Davis. “Core strength and lower extremity alignment during single leg squats.” Medicine & Science in Sports & Exercise 38.5 (2006): 945-952.
- Matuszak, Michael E., et al. “Effect of rest interval length on repeated 1 repetition maximum back squats.” The Journal of Strength & Conditioning Research 17.4 (2003): 634-637.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.